A warm welcome to John, Vicki and Rosy who attended GoodGym for the first time! Hope to see you guys again soon.

At the other end of the scale, Mel completed her 50th good deed, so got to wear the crazy cap! We look forward to her modeling her new black t-shirt soon.

We started the evening with a quick talk from Beth from Parkletics telling us about the new equipment in the park and how she would like to see it well used. I'm on the training tomorrow so if anyone wants to learn more about how to use it or become a trainer as well, let me know!

We warmed up with a quick game of domes and dishes which got quite competitive - I'm not sure whether it was cheating or strategy that meant the dishes team won 11-9. Close!

Breezy does it

Then it was off to the Deaf Centre to help move chairs from the mezzanine to outside for breaking and stacking. Tony picked up a breeze block and used that to break the cushions off the chairs and Adam found his inner karate kid by kicking off the cushions. A good way to take out the day's frustrations! Tracey, Laura, John and Vicki were put to work cleaning the kitchen which was left sparkling and in the final task the orange chairs were taken up to the mezzanine floor, taking up the space that had been cleared. We used the stage space to pose for our #balanceforbetter photo for international women's day on Friday.

After all that, it was still quite early so we went down to Canal walk to do some partner resistance work (cue lots of laughing), got our squats done for the squat challenge and split into walkers, runners and loop runners to all meet back at the community centre for some post-run stretches.

Nice work by all - see you next week for another installment!

Tonight we welcomed Jen to her first GoodGym run - it was a pretty wet night to be out so double points for this being her first time to a group run!

We congratulated Angela on her first ever half marathon at the Portsmouth Coastal Half on Sunday, and she didn't even look tired today! Also congrats to Dr Jo (even though she wasn't with us tonight) who also ran it. Jo North will be continuing her return from her injury/hip operation this weekend by doing Southsea Parkrun so feel free to come along and join in or support. In other news, our very own Louisa is going to be representing the UK in the summer in the World Tchoukball Champioships no less - we will have to get her to give us a lesson in how to play before she goes!

We were also joined by Kady and James from BBC Solent who saw our write up in The News at the weekend and came to do a piece on us. Interviews will go out on the Friday breakfast show, around 8am so listen in for them. The video will be put together for their social media pages so keep an eye on our Facebook & Twitter as I will share it there!

Lucy came along tonight for a guest appearance, she has a sixth sense for when the media are turning up!

After some warm up laps for the cameras (in the rain!) we headed off to the deaf centre... it's almost the closest task we've done and we arrived at 6:45 to be greeted by Gina and 9m of sand paper! The team all set to work sanding the skirting boards and chair rails as well as some door frames so they are all ready for painting. We created a lot of dust but with a couple of brooms and Henry we didn't leave too much mess behind! Maura was on a high fashion night, channeling Michael Jackson by wearing one glove to protect her hand from the dust.

The sanding is a job that's been waiting to be done for a few months so when a couple of the committee saw what we had done they were very impressed. We also had a chat about other things we could do for them at the centre so I think we will be back. Geoff (the chair of the deaf centre) inspired the title of tonight's run report when he noticed that Tony was the only man in the group!

We took a rain check on a longer loop back and headed back to the community centre for a few core exercises. A lesson in how hard parquet flooring is, if nothing else!

It's #timetotalk day tomorrow so there's a social #runandtalk from the Coffee Cup at Eastney at 6pm, join us if you can. Next week we are back to Naomi House for more sorting and some tagging. We'll be having a curry social afterwards as well so bring your pennies! Sign up here.